4 Everyday Fixes for Bloating That Have Nothing to Do with Food

Midlife belly bloat? Let’s talk about the non-diet solutions that actually work.

Bloating during perimenopause or menopause isn’t just about what you eat, it’s often about how you eat, how you move, and what’s happening in your nervous system.

Yes, some foods trigger bloating. But if you’ve already cut back on gluten, dairy, fizz, wine, or anything fun, and still feel puffy, it might be time to zoom out.

Here are four surprisingly effective, everyday ways to reduce bloating in midlife that have nothing to do with eliminating whole food groups:

1. Change Your Eating Posture

Slumped on the sofa while you eat? Guilty.
Scoffing your lunch at your desk while answering emails? Also guilty.

Your posture during and after meals affects how easily your body can digest what you’ve eaten. Hunched over compresses your digestive organs and can trap gas, especially when your gut is already slowing down from hormonal changes.

✅ Try this:

• Sit up tall with your feet flat on the floor when eating
• Avoid lying down immediately after meals
• Go for a short walk or stay upright for 15–20 minutes post-meal

2. Time Your Fluids Strategically

Yes, hydration is essential, especially during menopause when hot flushes and night sweats can leave you depleted.

But drinking large amounts of water with meals can actually dilute your stomach acid, making it harder to break down food, especially protein and fats, which then sit and ferment. And bloating loves fermentation.

✅ Try this:

• Drink most of your water between meals
• Sip, don’t gulp
• Add lemon or mint to aid digestion
• Avoid gulping fizzy drinks while eating

3. Soothe Your Nervous System

Your gut and brain are constantly talking, it’s called the gut-brain axis.
When you're stressed or rushing, your body is in “fight or flight” mode, not “rest and digest.” The result? Sluggish digestion, trapped wind, and that familiar round, tight feeling.

✅ Try this:

• Take a few slow, deep breaths before eating
• Light a candle or sit away from screens during meals
• Consider breathwork or gentle movement to downshift your system
• Don’t eat in the car or while multitasking (we know, it’s hard)

Bonus: This also helps with emotional eating and sugar cravings, which spike when stress and cortisol are high.

4. Move — Gently, Regularly, and Intentionally

High-intensity workouts can help with metabolism, but they’re not always gut-friendly. If your digestion feels off, intense movement can jar things more.

Instead, low-intensity, flowy movement like stretching, walking, or yoga can help shift trapped gas and stimulate gut motility — the movement that keeps your digestion flowing.

✅ Try this:

• A 10-minute walk after meals
• Gentle twists, hip openers, or cat-cow stretches
• Trudi’s new Stretch & Soothe class (locals, you know where to find it 😉)

💬 Final Thoughts

You don’t need to overhaul your diet or punish your body to reduce bloating.
Sometimes, the most powerful fixes are the ones that slow you down and help you listen.

So next time you feel like your waistband is betraying you, try this checklist:

• ✔️ Am I eating calmly and upright?
• ✔️ Am I staying hydrated outside of meals?
• ✔️ Have I taken a deep breath today?
• ✔️ Can I stretch or walk this off — instead of Googling "foods to avoid at 2am"?

Your belly is talking.
This time, try responding with care — not restriction.